Tag Archives: Foam Roller Exercises

Video 10 – 3 Foam Roller Plank Variations for Core Strength, Core Stability & a bit Upper Body Strength

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In this Core Strength Video you are going to learn  three Progression Core Stability & Core Strength Exercises >>> with a Foam Roller <<< that
(1) Strengthen your global abdominal muscles, (2) challenge your waist (exercise no. 2) and lower abdomen (exercise no. 3), (3) focus a bit more on shoulder stability and shoulder placement.
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Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout to keep these exercises safe for your lower back. Always consult a GP / physician before starting a new exercises regime, especially if you haven’t exercised for a long time on a regular basis.

(1) Foam Roller – Plank static:
( challenges your general / global core muscles, emphasizes shoulder stability and upper body strength a bit more than a normal straight arm plank)
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Place your hands shoulder distance apart on the foam roller, your palms are below your shoulders. On a breath out straighten one after the other leg, your feet are hip-distance apart.
Maintain a straight line from the top of your head, down to your ankles. Avoid dropping your hip, as this would most likely lead to an over arched lower back / lumbar spine, which would place unnecessary pressure on your lower back.
Keep your shoulders relaxed, draw your shoulder blades down your back towards your bottom.

Maintain a steady, continuous breath, avoid holding your breath.

Hold for 8-10 breath cycles, keep your TVA (Trans Versus Abdominis), your core muscle engaged throughout.
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(2) Foam Roller – Plank & Straight Leg Side Kick)
( same as above, plus additional focus on your waist, “love-handles” 🙂 )
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This is a “simple” variation of above mentioned Plank exercises. You start with the same set-up as above, but instead of holding the plank position you kick your straight leg from the hip to the side.
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Breath out as you kick your leg to the side, breath in as you switch sides.
The rest of your body stays ideally completely still and stable, you just move from your hip joint.
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Keep alternating sides, legs until you have done a maximum of 10 kick to the right and left.
Increase the number of repetition over time, allow your body to get used the exercise and challenge.
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(3) Foam Roller – Plank plus Knee Pull-In
( same as above, plus additional focus on your lower abdominal muscles / abs  )

This is another “simple” 😉 variation of above mentioned Plank exercises. You start with the same set-up as above, but instead of holding the plank position you draw you knee straight underneath your chest and upper-body. The movement is controlled, steady, slow – this will challenge your core muscles more.
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Breath out as you draw one knee or leg in, breath in as you switch sides.
The rest of your body stays ideally completely still and stable, you just move from your hip joint.
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Keep alternating sides, legs until you have done a maximum of 10 kick to the right and left.
Increase the number of repetition gradually over time, allow your body to get used the exercise and challenge.
ame as above, just crisscross your arms in front of your chest to intensify the movement..
Let me know how you get on and e-mail or facebook me your questions, comments or feedback.
Thank you
_ Martin

Video 9 – 3 *Posture Foam Roller Exercises, Back Spine Stretch, Shoulder Mobility, Chest Stretch

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In this Posture Video you are going to learn  three Posture Improvement Exercises >>> with a Foam Roller <<< that
(1) Stretch your Back and Spine out, (2) Mobilize and Loosen your shoulder area, (3) Stretch your chest out to prevent rounded shoulders.
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Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout to make these exercises safer for your lower back. Always consult a GP / physician before starting a new exercises regime, especially if you haven’t exercised for a long time on a regular basis.

(1) Foam Roller – Side Sway to Right & Left
( massages the area between your shoulder blades, stretches your chest out )
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Lie flat on your foam roller, your feet are flat on the ground, your knees are bend. Make sure your mid and lower back stay reasonable close to the foam roller. Avoid overarching your lower back, lumbar spine, as this would put pressure on your back. Ensure that the back of your head is well supported, avoid dropping the head over the edge of the roller, as this would overstretch your neck.
Then simply sway one to two inches from side to side, to massage your mid back and either side of the spine. Most class participants find this exercise very relaxing. This will also help you to prevent rounded shoulders, bad posture, as your pectoral muscles, your chest gets stretched out as well. 
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(2) Foam Roller – Full Body stretch – Back Stretch and Shoulder Mobility
( focuses on stretching your whole spine and back, increasing shoulder mobility, includes a chest stretch )
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This a very simple yet effective exercise. Start in the same position as in exercise number one, then stretch and lengthen your legs away on the Pilates mat. It might be slightly challenging to keep your balance, which will activate your general core muscles a small bit. Aim to keep your mid and especially your lower back, reasonable close to the foam roller, avoid overarching your lower back. Reach with your hands towards the wall behind you, stretch as far as possible through your fingers away to increase the back and spine stretch. This will work on mobility of your shoulder area and stretches your chest out, preventing rounded shoulders >>> Posture Work ! 🙂
Hold for around 10 long, deep breaths and aim to lengthen further away each time you exhale.

(3) Shoulder Mobilizing with a Foam Roller
( focuses on shoulder mobility, posture improvement, a small chest stretch and a bit mid-back strength )
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Another simple exercise to loosen and mobilize your shoulder area and improve your posture. Start in the same position as in exercise number one. Reach with your fingers towards the ceiling, let your palms face towards each other, straighten your arms nearly completely, keep your neck long and relaxed. Draw your shoulders down your back, away from your earlobes.
Breath in as you aim to lift / round your shoulder as much as possible off or away from the foam roller towards the ceiling, stretch your fingers as high as possible up towards the ceiling, while keeping the back of your head on the foam-roller. Breath out as you draw your shoulders back toward the ground, it is a bit like wrapping your shoulder blades around the foam roller, aim to keep your arms straight as you do this. Breath in as you restart. Repeat 10 times.
Same as above, just crisscross your arms in front of your chest to intensify the movement..
Let me know how you get on and e-mail or facebook me your questions, comments or feedback.
Thank you
_ Martin